Soba noodle dishes

Soba noodle dishes are Japanese meals featuring thin noodles made primarily from buckwheat flour, often served chilled with a dipping sauce or in a hot broth. They are commonly paired with ingredients like nori seaweed, scallions, and tempura. Originating from Japan, soba is a staple in both casual and traditional cuisine.

🍽️ Nutrition at a glance

Soba noodles are a good source of complex carbohydrates and provide moderate protein, especially compared to wheat-based pastas. A typical serving offers key nutrients like manganese and thiamin, with a calorie range of approximately 200-300 kcal depending on preparation.

Nutrition breakdown

Calories	240 kcal
Protein	10 g
Carbs	48 g
Fat	1 g
Fiber	3 g
Sugar	2 g
Sodium	280 mg
Manganese	1.0 mg
Thiamin (B1)	0.2 mg
Niacin (B3)	3.0 mg
Magnesium	50 mg
Phosphorus	150 mg
Potassium	180 mg
Iron	1.5 mg
Folate	20 µg

Per 1 cup (114 g) cooked soba noodles · estimated, varies by recipe

💡 What's interesting

Culturally, soba is eaten on New Year's Eve in Japan for longevity, and its buckwheat content makes it naturally gluten-free if pure, though many blends include wheat flour.